Normal hours this week.

Sat 8am – Sun 8am – Mon 6am & 6pm – Tues 6am

I will be away from Tuesday until Monday the following week.  Training will resume back to normal on Monday 22nd March at 6pm.   Try to make as many sessions as you can before I go away and perhaps use the time that I am away to have a well earned rest -  especially the guys who have been going hard at it since the New Year.  Let your body regenerate and I assure you it will thank you when you start back.

Kurrawa on the weekend! (Hope our boat is insured)

Complete the following for time;

Run 800m

9 Deadlift @ BW

9 Pull-ups

Row 500m

15 Deadlift @ BW

15 Pull-ups

Run 800m

21 Deadlift @ BW

21 Pull-ups

Post times to comments.

Neil power cleaning 100kg  - his technique is not quite there but he can already clean more than his body weight and is rapidly improving so for Monster the sky’s the limit (go Parra) 

Complete 5 rounds for time of;

7 Burpee box jumps @ 24″

12 Over  head squats @ 35/25kg

Post times to comments.

08 CrossFit Games winner Jason Khalipa OH squating 134kg in Japan recently

Complete as many rounds as possible in 20mins;

Run 400m

21 Double unders 

15 Medicine ball cleans @9/5kg

Post times to comments.

Lifting awkward objects is hard work but prepares you well for what life throws at you.  Olympic bars are balanced and meant to be lifted allowing you to lift a heavy weight with relative ease.  Here Craig has just cleaned and jerked a 45kg tyre (wearing a 5kg weight vest I might add).  Because of the awkwardness of the tyre the weight would be more like 70-80kg on a bar. 

Sat morning crew with Ian from CrossFit Sunshine Coast

WELL DONE TO ALL THE WOOPI CREWS WHO COMPETED IN THE NORTH COAST SURF BOAT SERIES THIS YEAR TAKING OUT 2ND PLACE IN THE CLUB CHAMPIONSHIP.

Complete the following for time;

20 Thrusters 40/30kg

20 Sumo dead lift high pull

20 Push jerk

20 Overhead squat

20 Front squat

* Must complete 20 reps of each exercise until moving to the next exercise.  Must do 4 burpees at the beginning of every minute of the workout.  If the clock is up half way through a rep finish your rep and move to burpees.

* TIP:  This is a tough workout so pace yourself - don’t go out hard too early or risk entering a dark world of anaerobic debt half way through the push jerks.

Post times to comments.

Complete as many double unders as possible  in 4 mins – rest 4 mins

Complete as many burpees as possible in 3 mins – rest 3 mins

Complete as many box jumps @ 20″ as possible in 2 mins  – rest 2 mins

Complete as many ring dips as possible in 1 min

Finisher:  Tabata rowing for metres - (8 rounds of 20 secs on 10 sec off).

Post times to comments.

Gymnastics Cert CFX 09

I once read somewhere that only about 14% of the population actually train regularly.  I would agree with that figure when you look at the general population.  How many of your friends and or family actually train?  I know I am the only one in my extended family.  So out of that 14% how many people are actually training properly and getting the most ‘bang for their buck’ so to speak.   Research has shown that most people have attempted some sort of fitness program in their life so why aren’t people sticking with it as we all know the health benefits.  I dare to say that getting value for money and results would encourage a lot more to stick at it.

With CrossFit we are trained to bike, run, swim and row short, middle and long distances so that you get exposure to the main metabolic pathways.  You are also trained in gymnastic movements from basic to more advanced so that you will have a greater capacity to control your body thus maximizing your strength to weight ratio and flexibility.  We also place a heavy emphasis on Olympic lifting.  Why you ask?  Cause we like to frustrate you….  No because O/lifts are unique in their ability to develop explosive power and control of external objects and recruits critical motor skills like no other.  We also lift heavy objects.  Why?  Cause we can and it’s fun to show how strong you are getting. 

There are many reasons why WE train and we all know that we are getting to be much more robust individuals allowing us to enjoy life a lot better.  So the question remains, is there any other program out there that trains the general population like elite athletes?  If there is I haven’t seen one.  I like to think that our gym is like having the Institute of Sport (AIS) right here in Woolgoolga and you don’t have to be an Australian representative to get use of it (besides it’s much warmer here than the ACT). 

So why do we want to train like elite athletes if all we want to do is to stay fit and healthy for our kids?  Because……. the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in you, there by giving YOU more ‘bang for your buck’.

Olympic gold medalist hockey player Brent Livermore (who has been training at the AIS for over 10 years) had never used Olympic rings before training with us at Xmas.  He also said that although he had been taught ‘the clean & jerk’ at the AIS he had never been taught to ’snatch’.  Was he getting the most bang for his buck?

NSW / ACT SECTIONALS WOD 2 DAY 1 – You have 7 mins to find your 1RM Power Clean.

Then complete ‘BADGER’ 3 rounds for time of;

30 Squat Cleans 43/30kg

30 Pull-ups

Run 800m

Post max load and times to comments.

Workout in memory of Chief Petty Officer Mark ‘Badger’ Carter killed in Iraq 2007

Complete as many rounds as possible in 20 mins of;

9 Push jerk 60/40kg

15 Sit-ups

15 Supermans

21 Double unders

Post times to comments. 

TRAINING WILL BE AT 8AM AS PER USUAL THIS SATURDAY. 

THEN GO HAVE BREAKFAST AND COME BACK AT 11AM TO CATCH THE FINAL ROUND OF THE NORTH COAST SURF BOAT SERIES AT WOOLGOOLGA BEACH & CHEER ON SOME OF YOUR FELLOW CROSSFIITERS BEFORE THE AUSSIE TITLES IN TWO WEEKS.